Friday July 8th 2016

AM
A. Power Clean . Squat Clean; 1.1 @ 90-95%RM of Power clean x 5 tough successful sets , rest 10s/2m (PC from shoulders and rest :10 before SC)
B. Front Squat; 3-2-1-3-2-1; rest 2-3m
C. EMOM for 15 Min:
1st: 2 tough CGBP
2nd: 2 tough Weight Strict Neutral Grip Pullup on Rings
3rd: rest

PM (if not enough time for split sessions then rest as needed After C of AM)
9-6-3:
Power Snatch @135/95lb
Deficit HSPU @ 10"/5"
+
rest 5 min
+
For time:
5 Thrusters @ 135lb/95lb

4 Legless rope climb
5 Thrusters
3 Legless rope climb
5 Thrusters
2 Legless rope climb
5 thrusters
1 legless rope climb